7 iliotibial (IT) band syndrome exercises to ease leg and knee pain and stiffness
Hinge Health physical therapists share the top iliotibial band syndrome exercises and stretches to help you move more comfortably.
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If you’ve ever felt aching or tightness along the outside of your knee or thigh — whether after a run, a workout, or just a busy day — it could be iliotibial (IT) band syndrome. Your IT band is a sheath of connective tissues that supports tendons, muscles, and ligaments that runs along the outside of the hip and knee. If it becomes irritated, it can cause discomfort or soreness on the outer part of your leg. IT band syndrome is common, but it’s not usually serious. Think of it as your body telling you it needs extra support and attention.
Incorporating strengthening exercises and stretches into your routine can help support your IT band by enhancing hip and knee stability, reducing the risk of pain and injury, and improving your comfort.
Read on to learn how to keep your IT band healthy with exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Aashini Govani, PT, DPT
7 iliotibial band syndrome exercises
If your IT band feels tight when you run, walk, or move around your home, it can feel counterintuitive to exercise. You may think rest or avoiding activities is needed to help your body heal. At Hinge Health, physical therapists say that movement is medicine. You may need to make adjustments in your usual activities if they’re causing a lot of pain and discomfort, but skipping movement altogether until you feel better is not recommended. In fact, gentle, therapeutic movements can help you recover more quickly, and prevent IT band syndrome from happening again.
Simple strengthening and stretching exercises that focus on the areas connected to your IT band — like your hips, glutes (butt muscles), and knees — can help you find relief and keep moving comfortably. Keep all of these key areas strong with these physical therapist-recommended moves.
This move strengthens your glutes while also encouraging hip rotation, which can loosen tight hip muscles. “This exercise is great for taking pressure off your IT band and supporting hip stability — both of which help ease pain from IT band syndrome,” says Aashini Govani, PT, DPT, a physical therapist at Hinge Health.
How to do it:
Lie on your side, using a pillow for head support.
Stack your hips and knees on top of each other while bending your knees toward your chest.
Keeping your feet together, lift your top knee toward the ceiling as high as you feel comfortable without rotating your low back.
Hold this position.
Relax your top knee back to the starting position.
PT tip: “You can perform this exercise on your bed if your IT band is feeling extra tender,” Dr. Govani says.
Get more information on how to do a clamshell here.
2. Straight leg raise
Want expert care? Check if you're covered for our free program →This move targets your quadriceps (the muscles at the front of your thighs) and hip flexors (in the front of your hips at the top of your thigh). “Strengthening these muscles provides better support for your knee and can ease discomfort from IT band syndrome,” Dr. Govani says.
How to do it:
On a yoga mat, lie comfortably on your back with one leg resting straight on the floor.
Bend the knee of your other leg so that your foot is resting on the floor.
Raise your straight leg toward the ceiling. Focus on keeping your leg straight as you hold your leg high.
Then relax your leg back to the floor.
Repeat on the other side.
Get more information on how to do the straight leg raise here.
This exercise allows you to strengthen your glutes while lying on your back. “This is especially helpful if side-lying exercises feel uncomfortable due to a tender IT band,” Dr. Govani says. Strong glutes play a key role in supporting your hips while taking load off your IT band.
How to do it:
Lie comfortably on your back. With your knees bent and your feet flat on the floor, push through your feet to raise your hips off the floor.
Squeeze your butt muscles at the top of the move.
Relax your hips back to the floor.
Get more information on how to do a bridge here.
4. Lateral wall push
Want expert care? Check if you're covered for our free program →“I like this exercise because it specifically engages your gluteus medius (one of three main muscles in your butt), which is key for stabilizing the pelvis and hip when walking or running,” says Dr. Govani. This move also challenges your balance. You’ll notice your legs and glutes work together to keep you steady as you move through this exercise.
How to do it:
Start by standing next to a wall with a pillow between the outside of your knee and the wall.
Lift your leg closest to the wall off the floor and press the side of your leg into the pillow.
Slowly increase the pressure from the side of your leg into the pillow.
Lower your foot back to the floor and relax.
Repeat on the other leg.
“This dynamic move gently stretches your hips and lower back, relieving tightness around the hip joint,” Dr. Govani says. Knee rocking is especially helpful if you have both hip and knee pain from IT band syndrome, as it encourages gentle movement and breaks up tension in these areas.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Keep your knees together as you allow your knees to rock to one side, reaching toward the floor.
Return your knees to the center before rocking your knees to the opposite side.
6. Bent over hip extension
Want expert care? Check if you're covered for our free program →This move helps strengthen your glute muscles from a different angle, which can help support your IT band. “It also encourages muscle activation, so your back and surrounding muscles aren’t working overtime in everyday movements,” Dr. Govani says.
How to do it:
Stand in front of a table or countertop with your feet a comfortable distance apart.
Bend over to rest your forearms on the surface. Keep your back straight.
Lift one foot off the floor and back behind you.
Keeping your leg mostly straight or slightly bent, focus on lifting the back of your leg toward the ceiling as far as you can.
Hold this position, then lower your foot back to the floor.
Repeat on the other side.
7. Seated glute stretch
Want expert care? Check if you're covered for our free program →“This movement gives you a deep glute stretch while simultaneously easing tightness in the outer hip area,” Dr. Govani says. It’s a simple way to improve flexibility and relieve discomfort linked to IT band irritation.
How to do it:
Start by sitting in a chair with one foot resting on your opposite thigh. Your other foot should be resting flat on the floor.
Hinge at your hips by moving your chest toward the floor until you feel a stretch in your leg or hip.
Return to your starting position.
Repeat on the other side.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your IT band syndrome exercises
Note: Some of these moves may feel challenging if you’re dealing with an IT band pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
Benefits of IT band syndrome exercises
Doing exercises to strengthen and stretch the muscles that support your IT band — especially those around your hips and knees — can help take pressure off the IT band and support healing. This can reduce IT band pain during activities and may even improve mobility in your hips and knees. These benefits include:
Reduces pain during physical activity. Many of the above exercises strengthen your glutes, which can improve your comfort during activities, especially those that require lateral hip movement (moving side to side), like tennis, pickleball, and even running. “When your glutes are weak, other muscles — like your TFL (tensor fascia latae) on the front side of your upper thigh — may try to pick up the slack, putting extra strain on your IT band,” Dr. Govani says. By focusing on glute strength, you help take pressure off the IT band and support healthier movement, which often results in less discomfort.
Enhances stability in hips and knees. Your IT band is connected by these two joints, both of which play a critical role in your ability to move. The above exercises help build strength and stability in both areas, making everyday movements and athletic activities feel more supported.
Lowers reinjury risk. Keeping up with the strengthening exercises above can help prevent future IT band injuries. They may also help stave off any injuries in these core lower body areas like your glutes, hips, and knees.
May increase mobility. “When your glute muscles are stronger and more active, your TFL doesn’t have to work as hard, which can help decrease tension and tightness around your hip,” says Dr. Govani. As your muscles work together more efficiently, you may notice improved mobility in your hip and knee joints.
How long does it take IT band syndrome to heal?
Healing time for IT band syndrome varies, but it often depends on your activity levels, the intensity of your movements, and how consistently you work on strengthening and stretching the muscles around your hip and knee. For instance, if you don’t do targeted exercises to strengthen the areas around your IT band that often, it will take your IT band longer to heal.
It can take a few weeks to a few months to feel better, especially as your glutes and other supporting muscles get stronger. “You may need to temporarily modify certain activities or routines until your pain improves, and that’s okay,” Dr. Govani says.
Consider using a massage gun on your IT band or doing an ice massage to help tame pain as you do the above exercises.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Sanchez-Alvarado, A., Chaitrali Bokil, Cassel, M., & Engel, T. (2024). Effects of conservative treatment strategies for iliotibial band syndrome on pain and function in runners: a systematic review. Frontiers in Sports and Active Living, 6. doi:10.3389/fspor.2024.1386456
Beals, C., & Flanigan, D. (2013). A Review of Treatments for Iliotibial Band Syndrome in the Athletic Population. Journal of Sports Medicine, 2013, 1–6. doi:10.1155/2013/367169
McKay, J., Maffulli, N., Aicale, R., & Taunton, J. (2020). Iliotibial band syndrome rehabilitation in female runners: a pilot randomized study. Journal of Orthopaedic Surgery and Research, 15(1). doi:10.1186/s13018-020-01713-7